Neural hamstring

Hi,

I hope someone can help. For the last three years i have had numerous hamsting issues which have practically ruined football for me. I have since been told that it is neural. I am very tight around the glutes and also get a lot of reffered pain around the back of my knee.

I was wondering if someone could give me a program of stretching that i can do to ease this as im am intent on getting back to football.

I have done piriformis stretches but would like it to be written down so i know how long to hold each stretch and how many to do etc.

thanks in advance